This is How You Do the Lotus Pose Correctly

The Lotus Pose, known as Padmasana, is an ideal meditation technique for improving flexibility, endurance, and breathing. It requires no special physical preparation and has very few restrictions. Key benefits include:

• Improves blood circulation

• Boosts mood

• Increases hip flexibility

Read on for a complete guide to performing the Lotus Pose correctly.

What is the Lotus Pose & Its Benefits?

In yoga, Padmasana involves sitting cross-legged with each foot placed on the opposite thigh. This simple pose is common in yoga practice and helps:

• Restore hip joint mobility

• Increase flexibility in the lower spine

The pose main advantages are simplicity and comfort, and it doesn’t take long to master. Once you learn the correct sitting position, you can hold it comfortably for longer periods without extra support or lower back discomfort.

Who Should Not Do This Pose?

Despite its benefits, Padmasana is not recommended for:

• People recovering from injuries

• Anyone experiencing pain in the legs/hips while attempting the pose

Important Note: Just because the pose is simple doesn’t mean everyone can do it immediately. Test your flexibility first:

1. Sit on the floor, bend your knees, and bring the soles of your feet together.

2. Gently pull your heels towards your pelvis.

3. If your knees rest comfortably on the floor, you have good flexibility.

4. If you feel pain or stiffness, practice preparatory poses first. Never force this pose, as it can cause serious hip joint injuries.

Is it Safe During Pregnancy?

Pregnant women can do this pose only if their body flexibility allows, as it offers benefits and helps identify mobility issues. Do as follows:

• Use a yoga mat; sit with bent knees.

• Close your eyes and find a comfortable position without sudden movements.

• Keep your back straight, avoiding pressure on the uterus.

• Change position if uncomfortable.

• Let your abdomen rest gently on your legs without pressure.

• Breathe regularly and relax.

Important: Every pregnancy is unique. Some conditions require avoiding physical activity, including yoga. Always consult your doctor first.

Preparing for the Lotus Pose

If your hips aren’t flexible enough, practice these preparatory poses:

1. Bound Angle Pose (Baddha Konasana)

• Sit, bend knees, bring soles together near pelvis.
• Let thighs lower naturally (don’t force).
• Keep back straight, shoulders relaxed.
• Hold for 30 seconds; repeat twice.

2. Reclined Hip Stretch

•  Lie near a wall. Bend right knee, pull towards chest.
• Rotate right thigh outward, place ankle on left knee.
• Hold thigh to help the stretch.
• Hold 30 seconds per side.

3. Hero Pose (Virasana)

• Sit with one knee bent, heel near buttock.
• Keep back straight, no arch in lower back.
• If difficult, sit on a folded blanket.
• Hold 3 minutes per side.

4. Easy Pose (Sukhasana)

• Sit simply cross-legged (heels on floor).
• Keep back straight, weight balanced.
• Use a blanket if needed.
• Maintain for 5-10 minutes daily.

5. Auspicious Pose (Svastikasana)

• Sit, bend right knee and rotate thigh outward.
• Draw calf parallel to floor, swing gently.
• Place right foot near left hip bone.
• Hold 30 sec–5 min. Repeat left side.

How to Do the Lotus Pose Correctly

After mastering the preparatory poses, proceed:

1. Sit on a mat, bend your right knee.

2. Rotate the thigh outward, drawing the calf towards your chest.

3. Hold the calf and place the right foot on the left hip crease (sole facing up).

4. Repeat with the left leg over the right.

5. Ensure weight is even on hips, back is straight, hands rest relaxed on knees.

   • Tip: If difficult, sit on a thick folded blanket (reduce thickness gradually).

Duration & Frequency

• Can be done daily; no recovery time needed.

• Beginners: Start with 2-3 minutes.

• Increase duration slowly.

• Prioritize comfort – the pose should feel easy.

The Lotus Pose is one of yoga’s simplest and best asanas. Besides building flexibility, it helps relieve stress, aids meditation, improves breathing, or simply lets you relax.